Exercises to Alleviate Back Pain

Welcome back, aviation professionals! In the previous parts, we explored the causes of back pain and ergonomic tips to reduce discomfort. Now, let’s get moving with some exercises designed to alleviate and prevent back pain. Whether you’re a pilot or cabin crew, these stretches and strengthening exercises will help keep your spine happy and healthy.

Stretches for Preflight And PostflightPreflightPre-Flight and Post-Flight

Cat-Cow Stretch:

• How to Do It: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale, arch your back (Cow Pose), then exhale, round your spine (Cat Pose). Repeat slowly.
• Benefits: Improves flexibility and relieves tension in the spine.

Seated Forward Bend:

• How to Do It: Sit on the edge of a chair with your feet flat on the floor. Inhale, lengthen your spine, then exhale, bend forward from your hips and reach for your toes. Hold for a few breaths.
• Benefits: Stretches the lower back and hamstrings.

Child’s Pose:

• How to Do It: Kneel on the floor, sit back on your heels, and reach your arms forward, lowering your chest toward the floor. Rest your forehead on the ground.
• Benefits: A gentle stretch for the back and a great way to relax.

Strengthening Exercises for Long-Term Relief

Bird-Dog Exercise:

• How to Do It: Start on all fours. Extend your right arm forward and your left leg back, keeping them parallel to the floor. Hold for a few seconds, then switch sides.
• Benefits: Strengthens core and back muscles, improving stability.

Plank Variations:

• How to Do It: Start in a forearm plank position with your body in a straight line from head to heels. Hold for as long as you can while maintaining good form. Try side planks and high planks for variety.
• Benefits: Builds core stability and strength.

Bridges:

• How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly.
• Benefits: Strengthens the lower back and glutes.

Take a Moment: Incorporate these exercises into your daily routine and during layovers to keep your back strong and pain-free. Consistency is key! Whether you’re prepping for a long flight or winding down after one, these stretches and exercises will help you stay flexible and strong.

Stay tuned for the final part of our series, where we’ll share lifestyle adjustments to support your back health. Let’s keep flying strong and pain-free!

LiVE Well. Be Well.Coach MegS, LiVE iT FWD Coaching ✈️

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